Full Week of Workout Videos - Friday Chest - Bench Press CrossFit

45 minutes - 400 Calories  Aprox- Average Heart Rate ? - Max Heart Rate ?

• Did not get a recording of my Garmin Heart Rate Monitor Session

Location: CrossFit Langley

Warmup & Mobility

Strength:

• Bench Press Warmup - 155 lbs x5 reps (Chest & Triceps)
• Bench Press Warmup - 185 lbs x3 reps (Chest & Triceps)
• Bench Press Warmup - 205 lbs x2 reps (Chest & Triceps)
• Bench Press - 225 lbs x13 reps (Chest & Triceps)
• Bench Press - 225 lbs x12 reps (Chest & Triceps)
• Bench Press - 225 lbs x5 reps (Chest & Triceps)
• Bench Press - 175 lbs x21 reps (Chest & Triceps)
• Bench Press - 175 lbs x15 reps (Chest & Triceps)

Back to the Basics - Body Weight Only Full Body Workout

In this "Back to the Basics" YouTube Video I show you a Full Body Workout using only your body weight. Well I bring in some dumbbells for some option add on exercises but they are not required to get a full body workout.

The main exercises I show you are: the push-up, the pull-up and chin-up, the air squat, the single leg lunge and sit-ups and crunches. I show you proper technique along with scalable variations for all levels of fitness even beginners.

Using your body weight with the right exercises and from is a great way to build muscle and shape, and you can even get a cardiovascular workout at the same time if you pick up the pace! This workout can take as little as 10-15 minutes or you can do more reps and sets for a longer more aggressive workout.

Home Workout - Chest, Triceps and Abs with Polar Flow Summary

Follow me along in this video where I do an at home workout focussing on Chest, Triceps and Abs. I use a combination of exercises that incorporate free weights, smith machine, pulleys, my Total Gym and body weight.

As I do with all my workouts now-a-days, I track my heart rate using my Polar Loop paired to a Polar H7 (with smart Bluetooth) heart rate monitor so I can track my calories burned during my workouts. I show you a graph of this workout at the end of the video so you can see my total workout time, peek heart rate, average heart rate and calories burned for the workout.

I also talk a bit about a gaol I have which is to potentially compete in a mens over 40 physique fitness competition at the end of this year, I will have to see about this but without goals you are only limiting yourself!

Home CrossFit Style Workout for Chest - Back - Arms - Abs

It's been a while since I did an at-home workout video! Most weeks I workout 5 days at my CrossFit Gym since it's close to home and my membership lets me go as much as I like, so I may as well get my moneys worth and get some extra motivation in a supportive group situation.

This week my schedule just didn't work with the CrossFit times so today I decided to do my workout at home and take this opportunity to record it for you all.

I only really had a half an hour or so, so to maximize my workout I did my usual high intensity CrossFit Style no rest multi exercise workout and in this program I worked my Chest, Back, Arms and Abs.

This high intensity workout consisted of 10 complete rounds, each round I did 6 reps of each of the following exercises:

• 6 Pull-ups x 10 rounds (total of 60 reps)
• 6 Push-ups x 10 rounds (total of 60 reps)
• 6 Sit-ups x 10 rounds (total of 60 reps)
• 6 thirty pound Dumbbell Curls x 10 rounds (total of 60 reps)
• 6 Olympic Ring Dips x 10 rounds (total of 60 reps)

The entire workout took me about 17-18 minutes and it got really hard to complete some the exercises near the very end which is pretty much what you want to achieve if you want to push yourself.

CrossFit Langley - Max Bench Press Workout

Another CrossFit Langley workout video for you today. On this day we where working on some heavy bench press, starting out a bit lower and working the weight up while reducing the reps to get to a 1 rep max for the day. This may not be my total best weight or Personal Best since I was moving some pretty heavy weight before my max bench rep, pretty sure I could have hit 275 fresh! Even so I'm really happy with it and now I have a realistic goal of hitting 300 pounds some time down the road...

Here is how the Bench Press reps broke down:

• 185 x 10 Reps
• 205 x 8 Reps
• 225 x 6 Reps
• 245 x 3 Reps
• 265 x 1 Rep

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.

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